Category Archives: Nutrition

Angiogenesis is the medical term for the growth of new blood vessels. This may sound harmless or even positive at first, but when new blood vessels grow and supply blood flow to cancerous tumor cells, it can hasten tumor growth and encourage the spread of some cancers throughout the body. Small capillary blood vessels near cancerous cells can cause those cells to multiply much more quickly, thanks to the ready supply of healthy blood.

When a person has a cancerous tumor, limiting blood flow to the area may seem impossible, but proper diet can help prevent angiogenesis and reduce the amount of blood flow a tumor receives. When cancerous cells have access to a rich blood supply, they can multiply and proliferate more easily, eventually leading to rapid cancer growth in nearby parts of the body. Excessive angiogenesis also increases the risk of many other medical conditions, so developing an antiangiogenic diet early in life can help prevent a multitude of medical complications later on.

Angiogenesis Inhibitors

While certain prescription medications can inhibit angiogenesis, these substances bond signaling molecules on the surface of healthy cells. This essentially blocks cancer cells from interfering with normal cell function. There are many types of angiogenesis inhibiting medications. Some restrict blood flow, some change the ways tumors grow, some help normalize a tumor’s vasculature to improve the efficacy of chemotherapy drugs.

However, these medications treat preexisting cancers and can come with unpleasant side effects such as nosebleeds, high blood pressure, headaches, rectal hemorrhaging, back pain, and peeling of the skin. Some increase one’s risk for blood clots, heart attack and stroke. In light of these risks, many people who have an increased risk for or who have already developed early stage cancer are turning to antiangiogenic diets, focusing on prevention in hopes of avoiding the need for treatment.

Success Stories of Antiangiogenic Diets

Angiogenesis inhibitor medications only effectively treat preexisting cancers but do not do much in the way of preventing cancer. Additionally, these medications typically come at significant expense and side effects that can range in severity from unpleasant to life-threatening. For this reason, many cancer experts recommend including angiogenesis inhibitors in food as part of a healthy diet.

The story of Kathy Bero caught the attention of Harvard University cancer researchers after she claimed to defeat inflammatory breast cancer with an angiogenesis inhibitor diet and holistic therapies like reiki. Bero received a breast cancer diagnosis at the age of 41 and started to experience kidney and liver failure when she did not respond to conventional treatments.

After she suffered heart and lung damage as a side effect of chemotherapy, she resigned herself to stopping chemotherapy and letting her illness take its course so she could enjoy her remaining days without suffering the negative side effects of ineffective chemotherapy. She began a holistic home treatment regimen that included an antiangiogenic diet and reiki, a form of touch-based holistic therapy revolving around the concept of channeling energy. Twelve years later, Bero is cancer-free, and her story continues to baffle and intrigue cancer researchers all over the country.

What Food Stops Cancer? Example Meals with Angiogenesis Inhibitors

Antiangiogenic food stops cancer cell growth. In addition, they can also help prevent the development of other medical conditions: obesity, diabetic ulcers, age-related blindness, cardiovascular disease, and stroke. Some of the best anti-angiogenic foods include:

Purple potatoes

Leeks

Garlic

Green tea

Kale

Strawberries

Blackberries

Raspberries

Walnuts

Citrus fruits

Pineapple

Pumpkin

Bok choy

Artichokes

Tomatoes

Red onions

Turmeric

Lavender

Ginseng

Red wine, in moderation

Olive oil

Tuna

Dark chocolate

However, this is not an exhaustive list and most foods rich in antioxidants also have antiangiogenic properties. These foods can help prevent cancer, rheumatoid arthritis, pulmonary embolism, blindness, ovarian cysts, and obesity.

There are many ways to craft a meal with antiangiogenic foods. For breakfast, granola with nuts, seeds, and berries is a great option to start the day with proteins and angiogenesis inhibitors. Add a mix of fruits and vegetables for lunch, such as a salad with dark, leafy greens and citrus fruit like orange slices or lime.

Strawberries and dark chocolate make for a delicious and decadent snack or dessert packed with antiangiogenic properties. For dinner, fish like tuna steak, grass-fed beef, or liver offers a fantastic balance of nutrients with antiangiogenic properties. Have a glass of red wine with a side of leafy greens and antiangiogenic vegetables to further boost the antiangiogenic properties of your meal.

Foods to Avoid

Avoid packaged, processed, and frozen foods as they contain many artificial ingredients, preservatives, and other potentially harmful substances. Processed foods, fast food, and foods made with artificial ingredients do not offer the nutritional value of whole foods. These are the types of foods that can actually increase the risk of developing countless negative health conditions. When buying animal products look for organic, grass-fed meats and dairy products made without hormones and antibiotics.

How Can Dietary Rehab Help?

Dietary Rehab is a best-in-class resource for nutritional support, dietary advice, and specific dietary tips for individual health conditions. Our services include dietary support to restore and preserve health. Maintaining wellness is our priority for every one of our clients. Visit Dietary Rehab online and contact us to learn more about how we can help you bring angiogenesis to the forefront of your diet.

The debate of farm-raised fish vs. wild-caught fish has persisted since the dawn of the aquaculture industry. Many fish farms have appeared in recent years to meet the world’s increasing demand for fish, but there are distinct differences in the nutritional value of fresh-caught fish and farm-raised fish.

There are valid arguments on both sides of this debate. On one side, farmed fish helps meet the demand for fish at a lower cost than fresh-caught fish, while also preventing the destruction caused by commercial fishing. Wild-caught fish typically offer better nutritional value, but commercial fishing has already damaged the world’s ocean ecosystems to staggering levels.

Benefits of Farm-Raised Fish

Farmed fish generally subsist on a cheap diet of corn and soy. While this offers little in nutritional value, it does help keep prices manageable. Unfortunately, the drawbacks of farmed fish far outweigh the perceived benefits.

Potential Drawbacks of Farmed Fish

Supporters of fish farming primarily claim that fish farms reduce the need for commercial fishing operations that damage different fishes’ natural habitats and wild fish populations. However, fish farms have the potential to cause serious ecological damage. Fish kept in farms typically spend their lives in very tightly packed pens, making it easy for sickness, diseases, and parasites to spread in farm populations.

Sickness and parasites from farmed fish can also affect the surrounding wild fish populations. For example, a sea lice infestation recently wiped out roughly 80% of the pink salmon population off the coast of Western Canada*. This contamination could easily affect local wild fish populations which will then harm the predatory species that depend on those fish as food sources, such as birds, bears, and killer whales.

Some predatory farmed fish like salmon also require enormous amounts of feeder fish like mackerel and anchovies. For example, it can take as much as two pounds of feeder fish for every pound of farm-raised salmon. This puts incredible strain on the anchovy and other feeder fish populations, which have faced overfishing nearly to the brink of extinction. Ultimately, fish farming is one of the least sustainable forms of fishing and poses significant risks to the environment and consumer health.

Imported Fish Risks

Another serious risk of eating farmed fish arises with foreign-sourced fish. For example, there are no health and safety inspectors overseeing the fishing industry in China, and some Chinese fish farm workers have reported appalling conditions at many Chinese fish farms**. Some workers have reported sewage in fish pens, rampant disease, filthy working conditions, and dyes used to conceal contaminated fish.

Why Go for Fresh-Caught?

Unless you buy fish directly from a fish farm and have confidence they use safe and healthy practices, there is simply no way to tell where the farmed fish in your grocery store came from. Many farmed fish can be some of the most toxic food in the average store, depending on its source. It’s ultimately better to choose wild-caught fish whenever possible. It may be more expensive, but it is healthier than farmed fish and discourages the fish farming industry from persisting.

Better, Natural Nutrition

Wild-caught fish survive on a natural diet, which can include smaller prey fish, ocean-based plants, algae, and other natural foods. This leads to healthier development, and fish in the wild may roam and move as they please rather than contending with the hyper-confinement of a pen at a fish farm. Penned fish generally experience severe stress during their entire lives, increasing the chances of infections and other health issues and diminishing their nutritional value.

Devastating Struggling Ecosystems

Fish is a highly sought-after food due to its perceived nutritional value, but wild-caught fish offer significant nutritional benefits over farmed fish. For example, one of the most commonly farmed fishes in the world is tilapia, one of the most farmed fish in the world. Many people avoid tilapia due to its generally unsavory reputation and potential health risks, but choosing wild-caught salmon puts strain on the wild salmon population.

Tilapia nutrition is a far cry from the dietary value of wild-caught salmon, and wild-caught salmon is harder to procure. Naturally, the salmon will cost much more. This creates incentive for commercial fishing operations to capitalize on fish in high demand, but they in turn devastate existing wild fish populations. This approach may not be as harmful as fish farming, but it isn’t sustainable either.

Finding Out Which Fish Is Right For You

If your main concern is nutritional value then avoiding farmed fish is your best option. This may be more expensive, but take the time to shop around your area to see the types of fresh fish available. This will be more difficult in some areas than others due to distance from the ocean and shipping issues.

Some fish provide more health benefits than others, and some people may benefit from different types of fish. For example, some wild fish have higher levels of omega-3 fatty acids while others have higher protein content.

Schedule Your Nutritional Assessment Today

If you are unsure about your fish options, the Dietary Rehab team can help. The best way to approach nutrition is with an individualized breakdown of your unique nutritional needs. Preexisting medical conditions, allergies, and food sensitivities are important considerations when developing a diet plan.

A nutritional assessment can help you with your dietary and weight loss goals. If you’re looking for ways to improve your overall health or boost your immune system, an assessment can help with that as well. Learn more about the dietary counseling services that we offer at DietaryRehab.com.

If you are like many people who are looking to get healthy and reduce your risk of heart disease, you have probably considered, or already abide by, the Mediterranean diet.

Originally, a study published in The New England Journal of Medicine stated that people in a test group who followed the Mediterranean diet had fewer incidents of heart attack or stroke than those who were simply told which fats to eat or avoid. The conclusion was that the Mediterranean diet is actually a way to decrease the risks associated with cardiovascular disease.

The study was touted as a blind study with a control group and two test groups that were randomly chosen. There were a number of study locations that people could visit to sign up and participate. These participants were given either olive oil, nuts or instructed to avoid certain types of fats. The results did show that those given olive oil or nuts had a lesser incidence of cardiovascular events, such as heart attack or stroke.

Flaws in the Original Mediterranean Diet Study

Unfortunately, many of the claims this study made were recently retracted due to a number of exaggerated details that were found in a later review of the original research. The review found a potential error in the randomization process.

When researchers reviewed the study, they found that one of the study locations had enrolled each patient that went to the same clinic on the same exact diet plan, rather than randomly assigning a plan. This meant 467 patients were using the same diet plan all at the same location.

Another issue had to do with households that contained more than one study participant. These participants were immediately placed on the same diet the other member of their household was following. A more accurate way to test the effectiveness of the diet would have been to assign each participating member of the household to a different plan. Although, one could see why they placed them on the same plan, since most households cook and eat together.

Another issue with the original study had to do with the selection process in general. Most, if not all, of the study participants were selected from largely homogeneous genetic communities in the Mediterranean region. This can affect the results in a negative way, as people with the same genetic qualities and living in the same communities often have the same types of health risks.

Therefore, the study only focused on a select group of individuals rather than a widespread and diverse panel of participants.

Important Distinction

Because of the initial study results, the media touted the findings as showing a benefit for anyone who is at a higher risk for cardiovascular diseases or incidents. While eating healthfully will always have a number of benefits, claiming that one diet can benefit anyone in general can be very misleading.

The revised study now says that it is unsure if the diet would have any such benefits in people with a lower risk of heart problems or from different regions of the world.

Should the Diet Be Ignored Now?

With the retraction of the initial results following a review of the original study, many people have begun to question whether the diet is really as healthy as originally advertised. While the randomization and selection process may change the results of this particular study, it doesn’t mean the diet is not healthy or that those looking to reduce their risk of cardiovascular disease shouldn’t try it.

The key factor to look at when deciding if a nutrition plan is healthy or if it will have the benefits you desire is whether it is a sustainable diet. With the multitude of fad diets that come and go each year, many people are skeptical of trying anything called a diet.

It’s More Than a Diet

The Mediterranean diet is not so much a diet as it is a conscientious lifestyle change for those who follow it properly. By avoiding certain foods and adding more of others, you begin to rethink the reasons you eat what you eat each day. If you stick with the lifestyle change, you will see the results that your body is capable of.

It is also important to know what your own body is capable of achieving when adopting a diet. While you may see the models on the covers of magazines and think, “I can do that if they can,” you may be overlooking whether your body type is even capable of looking that way.

Consider your bone structure and muscle structure when setting goals for what you want to achieve. This is important no matter which diet plan you choose to follow.

Feel Free to Stick with the Mediterranean Diet

The Mediterranean diet is more than a fad. It is a total lifestyle change in the way you prepare and eat food. It works by focusing on healthy fats, lean protein, fruits and vegetables. (Lean protein includes fish and chicken while avoiding red meat, which can be higher in unhealthy fat.)

If you are interested in more information on health, diets, recipes and overall lifestyle changes, enter your email address above to subscribe to our blog. Also, click below to learn more about the specifics of the Mediterranean diet.

Looking at the health benefits, blueberries seem to be the perfect food. Considered a superfood because they’re rich in antioxidants, high in fiber, vitamin C and vitamin K, as well as Manganese, these little darlings pack quite a nutritional punch! And the health benefits are equally as awesome.

Antioxidant Rich

Blueberries, whether fresh, frozen, dried or as juice, have as many antioxidants as five servings of other fruits and vegetables! We all know that antioxidants neutralize free radicals and the damage they cause to our bodies. Eating blueberries every day can help stop cellular structure damage, DNA damage, early aging, and various types of cancer. The antioxidants in blueberries also have anti-inflammatory properties. Because of the high antioxidant content, blueberries can help fight chronic inflammatory diseases including arthritis, atherosclerosis, Alzheimer’s, and even cancer.

Neuro-Protective Agent

Adding blueberries to your diet protects your brain from degeneration and neurotoxicity as well as oxidative stress, by slowing down the damage to the brain cells caused by aging. This decreases your risk of dementia, Parkinson’s Disease and Alzheimer’s. Putting blueberries in the daily diet, helps build dopamine, an essential neurotransmitter, in your body. Dopamine enables your body to perform smooth, controlled movements as well as maintaining an efficient memory, good attention span and problem-solving functions.

Cancer Prevention

Clinical studies have shown that gallic acid rich foods like blueberries can kill cancer without harming healthy cells, unlike chemotherapy or radiation therapies. And because they also contain folate, which assists in DNA repair and synthesis, blueberries prevent cancer cells from forming and mutating DNA strands. Some newer studies even show that the antioxidants in blueberries even promote the death of cancer cells.

Eye and Skin Health

Those antioxidants are also working on your eyes, preventing the age related problems like macular degeneration, cataracts and myopia.

Because of special antioxidant compounds called carotenoids, flavonoids and other compounds, even things like hyperopia and retinal infections and sun damage can be prevented or reduced.

Your skin’s collagen relies on vitamin C, a powerful antioxidant, in order to prevent damage caused by sun, pollution and smoke. Vitamin C also supports collagen’s ability to smooth out wrinkles and improve skin texture.

Digestive Aid

Fiber rich blueberries have both soluble and insoluble fiber which can help maintain a healthy digestive track, relieving both diarrhea and constipation. Wild blueberries have pre-biotic potential which promotes probiotic bacteria in the colon, aiding digestive health. There is a good chance they can help cure Irritable Bowel Syndrome (IBS) and Crohn’s Disease. Blueberries can also alleviate symptoms such as bleeding and pain caused by ulcerative colitis. One of the antioxidant compounds, pterostilbene, inhibits genes that cause inflammation, thought to be a risk factor for colon cancer.

Heart Health

Higher daily intake of blueberries has been shown to reduce the risk of developing hypertension by up to 8%. Research shows that, by eating blueberries and drinking raw blueberry juice, total and low density LDL cholesterol can also be reduced by up to 12% and 15% respectively and could help prevent heart disease. The blueberry, with its vitamin C and B6 as well as fiber, potassium, folate, and phytonutrient content, vigorously supports heart health. There is also a study, published in the journal, Circulation, stating that blueberries, eaten together with strawberries, may reduce your risk of heart disease by up to 33%.

Healthy Weight Loss

Since blueberries are high in dietary fiber, low in calories and low on the glycemic index, these blue marvels aid in weight loss. Dietary fiber is a bulking agent in the digestive track and gives that full feeling for longer, thereby reducing overall caloric intake. Snacking on blueberries, with their high fiber content will give you that full feeling and reduce your appetite. They also have the ability to block enzymes in your intestines that block carbohydrate absorption. Blueberry flavonoids, once absorbed, aid the body’s weight management by slowing the rate in which fat cells develop and multiply a well as decreasing the amount of fat that is stored in each cell.

Other Health Benefits

Blueberries can also treat urinary tract infections. They have a compound of large polymer-like molecules which inhibit the growth of E. coli bacteria. This compound is only found in cranberries and blueberries. Your immune system can also be boosted with these blue marvels because of the antioxidants in them. The flavonoid rich wild blueberry is a mood enhancer and can act as an effective antidepressant. Because of the low glycemic index of blueberries, they can be helpful with Type 2 Diabetes. They have a positive impact on sugar regulation and can also help people with Metabolic Syndrome and insulin resistance, including lowering blood pressure. Higher intake of blueberries has been shown to decrease the development of Type 2 Diabetes in people who have Metabolic Syndrome by up to 23%.

Eating Healthy

Living longer, healthier and looking younger are the ideals we all strive for. Blueberries and raw blueberry juice is definitely a good addition to the healthy lifestyle we all want and want to keep. The best blueberries are organic and fresh. However, you can freeze them, dry them, juice them, save them, bake with them, do all kinds of things with them. They are a very versatile and forgiving fruit, in that they do not lose any nutritional value freezing or drying them. So, eat a handful a day and don’t forget to follow our blog to eat healthy, live healthy (and longer) and be happy.

Good-for-You Bacteria

Bacteria isn’t always something to be avoided. While it’s good to fight bacteria on surfaces and protect yourself from potential sources of infection, some microorganisms are actually good for you.

Inside the body, millions of bacteria create a microbiome that enables digestion, keeps your gut healthy and supports immunity. Recent studies suggest healthy bacteria could be a major factor in developing celiac disease.

Celiac sufferers are often frustrated when a gluten-free diet alone doesn’t control their symptoms. An issue with the balance of their internal bacteria may be at root of the problem.

What Is a Microbiome?

Micro means small and biome means a community of living organisms. Within every human is a collection of between 10 and 100 trillion bacteria, most of which live in the digestive system. From the salivary glands in your mouth through your intestines, microorganisms work to break down food and perform a host of other functions.

Each person’s microbiome is like a genetic footprint, because it impacts the diseases they are predisposed to, their body weight, heredity and more. The same bacteria also exist on surfaces and throughout the environment.

Gut bacteria help:

Extract nutrients from food

Process vitamin K

Digest cellulose

Support nerve function.

Some researchers say up to 90 percent of diseases relate to the strength or weakness in a person’s microbiome. What you eat, how many hours a night you sleep and the bacteria in your surroundings all influence the health of your microbiome.

Poor gut health creates chronic inflammation in the intestinal walls and can cause:

Food sensitivity

Fatigue

Depression

A range of other conditions

Microbiome and Diet

What you eat affects your microbiome. In studies that analyzed humans and 59 other types of mammals, what each organism ate drastically affected their internal bacteria.

Diet can hurt or help healthy bacteria, and bacteria affect how the body digests food. When gut bacteria are in balance, people are more likely to maintain a healthy body weight. As a mice with a healthy body weight receive gut bacteria from obese mice, they gain weight quickly without eating additional calories because of how their new microbiota process food.

Foods That Cause Inflammation

When the gut microbiome undergoes changes due to antibiotics, sickness, stress, lifestyle factors or poor diet, tissue becomes damaged and the intestines become inflamed. Thus, the intestines become permeable and can leak antigens that lead to chronic disorders.

Lowering inflammation helps support gut health. There are several food groups to avoid:

Refined vegetable oils like corn or canola oil contain high amounts of omega-6 fatty acids, known to cause inflammation.

Refined carbohydrates like sugar, white bread and white rice are produced by stripping away the beneficial fiber. They cause blood sugar spikes and increased intestinal permeability.

Packaged granola or boxed cereal might seem like a healthy choice, but it’s often packed with refined sugar.

Trans and hydrogenated fats used in fried food and packaged snacks also create inflammation.

Farmers feed livestock corn and other inexpensive ingredients to fatten them up quickly, so meat, eggs and poultry from many sources are high in omega-6s.

Celiac Disease Foods to Avoid

For those with gluten intolerance, food can cause intense reactions. Celiac disease foods to avoid include:

All types of white or graham flour

Anything that contains the word “wheat,” like wheat bran or wheat germ

Pasta

Malt beverages

Barley

Gut-Healthy Foods

While some foods cause inflammation, others support healthy gut bacteria and reduce intestinal irritation. Celiac disease and a gluten-free diet follow the same rules that are beneficial for everyone.

Carbohydrates should come from fresh fruits and vegetables. Vegetables reduce your risk of heart disease, cancer, arthritis and other illnesses. The best choices are dark, leafy greens and cruciferous vegetables like cauliflower and broccoli; and squash.

If you eat fruit, consume it in its whole, raw form. Juices and fruit that is canned or processed contain added sugar and often have the healthy fiber removed. Instead of soda or energy drinks, choose organic coffee and green tea.

Consume high-quality meat like fish caught in the wild, poultry that is allowed to wander and find its own food, and grass-fed beef. When animals have the chance to find and ingest a range of nutrients, they have healthy microbiomes of their own and provide protein, healthy fat and nutrients without excessive omega-6s.

Choose beneficial fats like those found in nuts and seeds, coconut oil and butter from grass-fed cows. Beans and legumes are extremely healthy, as are grains like quinoa and amaranth.

Other Ways to Support Microbiome Health

What you eat every day either nourishes or destroys a healthy microbiome, but there are other activities that impact gut health. Doctors have been prescribing antibiotics for more than 80 years, and they have saved countless lives.

However, antibiotics don’t just kill harmful bacteria, they destroy entire microbiomes. While individuals recover from the infection for which a doctor prescribed antibiotics, their system tends to develop a higher risk of infection. Avoid taking antibiotics except when they are the only way to fight infection.

People sensed the connection between brain and gut long before science backed it up. When you’re nervous, you feel butterflies in your stomach. When something catastrophic happens, you feel like you’ve received a physical blow to your torso. Seeing something traumatic can make you feel nauseated.

Stress causes biochemical changes, disrupting the digestive system’s internal stability. When people are under prolonged stress, they suffer in the following areas:

Gastric secretions

Intestinal motility

Permeability of mucous membranes

Intestinal blood flow

Constant stress exposure in mice, for example, encourages some bacteria to grow rapidly, reducing diversity and wiping out the intestinal balance. Even small amounts of chronic stress slow down normal functions.

Exercise for Better Microbiome Helath, Gut Bacteria

Prioritize stress reduction to support microbiome health. Exercise is a natural way to reduce stress, and a new study finds it can encourage healthy bacteria growth. The study followed sedentary men and women, half of whom were obese. Researchers asked all participants to engage in progressively more intense sessions of walking and jogging three times a week.

As a result, exercise changed the gut bacteria in all participants. While individual results varied, almost everyone showed an increase in the microbes that create short-chain fatty acids. (Short-chain fatty acids boost metabolism and fight inflammation.) Lean volunteers showed the greatest benefit. The volunteers’ microbiomes returned to their original levels six weeks after they stopped exercising.

Your Microbiome and Disease

Chronic inflammation causes disease. An autoimmune disease develops when the body’s immune system becomes confused and attacks body systems. Researchers have linked inflammation with a person’s likelihood of developing Alzheimer’s and dementia.

Gut health protects the body from free radicals, which weaken systems to make them more susceptible to many types of cancer. Harmful bacteria break down joints and supportive tissue, causing inflamed joints and arthritis. Nutrition also affects hormonal balances and brain chemistry, so a suffering microbiome can lead to depression.

The health of your body’s microbiome impacts every internal system. To reduce your risk of chronic disease and support a healthy microbiome, avoid antibiotics and foods that cause inflammation. Instead, eat fresh fruits and vegetables, whole grains and protein from quality sources. And finally, cut down on stress and get regular exercise to reduce inflammation and fight disease.

Why You Need Magnesium

Magnesium plays many important roles in the body. It’s also one of the micronutrients in which we are most deficient, with an estimated 80 percent of American adults having some level of deficiency.

A magnesium deficiency can lead to several troubling symptoms, from fatigue and muscle aches to insomnia and anxiety. Many adults may be experiencing side effects of low magnesium and not even realize it.

Do You Have a Magnesium Deficiency?

Since magnesium plays a role in over 300 biochemical reactions in the body, a deficiency can lead to serious and noticeable symptoms. Some of the most common include:

Circulatory Symptoms

A magnesium deficiency, if it persists long enough and is severe enough, can contribute to hypertension (high blood pressure) and cardiovascular disease. In some cases, it can be linked to preeclampsia (pregnancy complication that causes high blood pressure) or eclampsia (onset of seizures in a pregnant woman).

Nervous System Symptoms

A magnesium deficiency can cause troubling symptoms within your brain and nervous system. These symptoms may include:

Trouble sleeping

Migraines

Mood swings

Fatigue

Restless leg syndrome

Immune System Symptoms

Low levels of magnesium can contribute to recurrent bacterial infections or fungal infections, which may be the consequence of a depressed immune system. You may also be at risk for tooth cavities.

The Benefits of a Magnesium-Rich Diet

On the other hand, a magnesium-rich diet can come with a host of benefits. Some of the most notable include:

More Energy

Alleviates Anxiety

Magnesium plays an important role in GABA function, which helps produce serotonin. Serotonin is one of your “happy” hormones that promotes relaxation. This helps explain why some people with magnesium deficiency struggle with insomnia or anxiety.

Relieves Aches and Pains

Magnesium also plays a role in muscle contractions. When you have a magnesium deficiency, you may experience cramping or spasms. Having adequate magnesium can help your muscles relax and reduce cramps and weakness.

Fuels Your Heart

Magnesium is essential to your cardiovascular health. There is more magnesium in your heart than anywhere in your body. It works symbiotically with calcium to support a healthy blood pressure and prevent hypertension within your body.

Natural Sources of Magnesium

While there are many magnesium supplements available on the market, many people can get adequate magnesium through a healthy diet. By incorporating some of the following magnesium-rich foods into your diet, you can replenish your levels and enjoy more energy, less pain and improved body functions.

Avocado

Avocado may be classified as a fruit or a vegetable, but either way it packs a serious nutritional punch. These humble little husks contain 15 percent of your recommended daily intake (RDI) of magnesium, plus they’re loaded with heart healthy fats, potassium and fiber.

Nuts

Nuts also work to deliver both heart-healthy fats and magnesium. Almonds, cashews and Brazil nuts have the highest amount of magnesium, with about 20 percent of your RDI in a one-ounce serving.

Legumes

This family of nutritious foods – which include soybeans, peanuts, peas, chickpeas, beans and lentils – are loaded with magnesium. In fact, one cup of cooked black beans contains nearly one-third of your RDI.

Leafy Greens

The basic ingredients of your salad, spinach in particular, can provide much of your magnesium for the day. A cup of spinach yields one-third of your RDI. A spinach salad garnished with cooked chickpeas for lunch could provide you with half of your magnesium for the day or more.

Dark Chocolate

For you chocophiles, here’s a cause for celebration: Not only is dark chocolate loaded with antioxidants, it’s also a good source of magnesium (about 15 percent for a few squares).

Keep in mind that this is still a treat to be enjoyed in moderation. Stick to a serving instead of a whole bar.

The Bottom Line

Magnesium serves several vital functions throughout the body. If you’re feeling fatigued, stressed, anxious or have trouble sleeping, these could be warning signs of a deficiency.

Incorporate magnesium-rich foods into your healthy and active lifestyle. You might be impressed with the results. For more information on healthy living and a well-balanced diet, bookmark or follow our blog.

If you bake, you probably know there are many different types of flour. Nut flours like almond and hazelnut offer many of the nutritional benefits found in whole nuts. Oat flour has extra fiber and is gluten-free. Coconut flour is often substituted for white flour in paleo recipes.

Coffee flour is new on the scene, and it offers amazing health benefits.

Coffee Flour Improves Health and the Environment

With coffee four being touted as not only good for you, but also good for the environment, we had to dive deeper into this mysterious new ingredient. We wanted to find out for ourselves what the benefits and potential uses for coffee flour are all about.

What Is Coffee Flour?

The coffee you drink every morning comes from the Coffea plant. Coffee growers raise the plants for their fruit – little red cherries that each contain one or two seeds. These farmers harvest, dry and grind the seeds to make America’s favorite morning beverage.

Until now, growers had no use for the rest of the plant; they threw away the cherry pulp. Recently, a former coffee house employee invented a process to dry discarded cherry pulp and grind it into flour.

What Makes Coffee Flour Unique?

Coffee flour doesn’t taste like coffee. It has a smooth flavor that’s more like tea or molasses. Some blends contain light citrus notes, and others are slightly bitter.

Coffee flour works well in:

Muffins

Granola bars

Other baked goods

But you don’t have to worry about the afternoon jitters if you use coffee flour in your favorite recipes: There’s only around 62 milligrams of caffeine per one tablespoon serving – about the same amount contained in a serving of dark chocolate.

Health Benefits of Coffee Flour

Coffee flour only has 34 calories per serving, but it packs a powerful nutritional punch. Here are some of its health benefits:

It contains 1.8 grams of soluble fiber and 3.4 grams of insoluble fiber per serving, making it a high-fiber flour.

Fiber helps your body digest food, absorb nutrients and balance blood sugar. It also helps you stay full longer. It’s low fat, too: While almond flour contains 3.5 grams of fat per tablespoon and coconut flour has 1 gram for the same amount, coffee flour only has 0.056 grams.

It’s also an excellent source of potassium, which reduces blood pressure and preserves both bone mass and lean muscle. It contains 310 milligrams of potassium per serving, almost as much as a whole banana.

Coffee Flour Uses

Coffee flour can be incorporated into most recipes. Just use it in place of 30 percent of the flour your recipe calls for. If you are worried about a different taste in your favorite food, try mixing coffee flours with other kinds of flours. Coffee flour also thickens smoothies, soups and sauces.

Coffee Flour’s Role in the Environment and Jobs

While we are all concerned with healthy eating, we also want to ensure our farming is done with the health of the planet in mind. Therefore, it’s comforting to know coffee flour has socioeconomic and environmental benefits. Instead of dumping waste in rivers or rotting in landfills, farmers turn this coffee byproduct into a sustainable source of income.

Since the plant pulp that is used was once thrown away or used for fertilizer, this new use is much better for the environment. It’s also a boon to many poor economies, too.

Coffee is grown in some of the world’s poorest countries. This new industry creates jobs, as workers are needed to harvest, dry, mill and package the pulp. A whole new industry from coffee flour is currently improving agricultural communities on three continents.

Coffee Flour in Paleo Recipes

Coffee flour is non-GMO, vegan and gluten-free. It’s the perfect ingredient in many sweet and savory paleo recipes. Try it as part of your favorite paleo recipes to boost both flavor and nutrition.

Dietary Rehab helps people understand nutrition to overcome obesity and chronic disease. We help people enjoy healthy eating and feel good while doing it.

Browse through our recipes and feel free to substitute coffee flour for an extra-healthy boost to an already nutritious and tasty recipe.

Finding healthier, easier ways to eat with enjoyment is a favorite American pastime. One of the premier diets getting a whole lot of attention is the Mediterranean diet.

In actuality, the diet itself isn’t new. In fact, it’s been in existence for centuries. Its origin comes from the name, Mediterranean, mimicking the eating patterns of people from that region of the world.

And while this eating plan may be many years old, how we view its merits brings something new to the nutrition industry. In truth, the Mediterranean diet sheds light on a term widely misused: the word diet.

Moderation Is the Meme of Mediterranean Diet Truth

People generally defer to a specific diet seeking weight loss, preferably quick weight loss. But the results, like the diet itself, are temporary. One of the many key differentiators in the Mediterranean diet is that it isn’t a diet, in the traditional sense of the word, but in truth – a lifestyle.

You may have had a friend or family member, even yourself, give the Mediterranean diet a try in the past. It isn’t just about what you eat. It’s about adding the element of moderation to your world. Moderation implies reasonable serving sizes and balance in other lifestyle choices, such as exercise, whom you spend time with and how often.

How a Mediterranean Diet Improves Health for Life

As the Mediterranean diet, followed in its entirety, creates a big picture mapping out a person’s day-to-day behaviors, committing to this program engages a more holistic lifestyle shift. Other diets, due to their temporary nature, do not support long-term use by the participant, setting up a recipe for failure.

The Mediterranean diet provides life choices that promote happiness and socialization while increasing heart health and other benefits that extend longevity. Because the transition into “living Mediterranean” is somewhat seamless, the sense of self-sacrifice in not being able to eat many of the foods one loves, common during dieting, is near nonexistent.

Instead, these dieters have a greater sense of well-being and a feeling that, with this life plan, personal goals are achievable and likely permanent.

Eat Mediterranean Like You Were Born There

It isn’t difficult to adopt a Mediterranean lifestyle. What you eat is hearty, robust and full of texture and color. The choices are vitamin-rich and full of nutrients. Try to focus on what you can eat and not what you need to do without, and the experience will be that much more rewarding.

Limit your intake of red meat and processed foods including sugars, complex carbohydrates (white rice and foods made with white flour), unhealthy fats, or preservatives. Key words to remember are fresh, whole and of the earth.

Brown or wild rice, bread or pasta made with whole-wheat flour, oatmeal, popcorn and quinoa (4 small portions per day and ALWAYS eat with protein and healthy fats)

Fresh fish or seafood (4 oz., 2-3 times a week)

Grilled, baked, poached or steamed

Eggs (2-3 times a week)

Cooked in olive oil, poached or hard-boiled

Vegetables (5-10 servings a day, ½ cooked/1 cup raw)

Fresh or lightly cooked to stay slightly crunchy

Fruits (4-6 servings a day, ½ cup per serving)

Fresh or lightly cooked

Healthy fats (4-6 servings a day)

Extra virgin olive oil (1 tbsp.) or 5 olives

Avocado (1/8 of an avocado) or avocado oil

Dairy (moderate consumption), low-fat or skim (1-3 servings daily)

Fresh curd cheeses (1 oz.)

Yogurt (1 cup)

Kefir (1 cup)

Milk (1 cup)

Beverages

Water

Tea

Coffee

Red Wine (5 oz. per day for women; 10 oz. per day for men)

Mediterranean Diet Truth or Consequences You Can Live With

The benefits of living a Mediterranean lifestyle are backed by science. Those who practice this diet regularly realize healthy weight loss while minimizing their risk of heart attack, type 2 diabetes, stroke and early death. In addition, the risk for certain cancers, such as head, neck, prostate and colon, is reduced.

There is also evidence that Mediterranean diet followers are less likely to develop Alzheimer’s or Parkinson’s disease.

Before trying this diet plan, make sure that your body can digest raw fruits and vegetables well. If you have certain health conditions such as IBS, this diet could be cumbersome to maintain.

Ask us, the nutritionists at Dietary Rehab, if this is the right program for you.

Live Mediterranean Now

To get a taste of how the Mediterranean diet can make a difference in how you feel, try this:

There’s been a lot of buzz about how food is meant to be for nutritional benefit. Some even refer to food as medicine. When eating food that is rich in nutrients, the body receives what it needs to work optimally and help generate a sense of well-being.

About 15 years ago, the media caught wind of what professional athletes already knew: that eating the right food at the right time could enhance fitness, increase physical performance and maximize weight loss. Once this information trickled down to the masses, the diet and nutrition industry took hold and applied it to mainstream America.

Let’s assume the intentions were for the greater good, but the healthful benefits of nutrient timing may not apply to the general population.

What Is Nutrient Timing?

The premise of nutrient timing is simple. A person eats:

Specific foods

In specified amounts

In specified combinations

At specified times

Usually, small meals take place five to six times a day to include varied selections of whole grains, vegetables, fruit, healthy fats and proteins that together are no larger than the size of a person’s fist.

Depending on a person’s reasons or goals for using nutrient timing, the amount of foods may shift. For example, a person training for a marathon will use nutrient timing to help maintain lean muscle mass.

Comparatively speaking, someone looking to shed fat or maintain current weight may use the nutrient timing system as a means to ward off hunger throughout a workout regimen. Much of the difference – and potential risk – comes down to the intake of protein.

Excess Protein Is too Much too Soon

There is a link between protein intake and lean muscle mass. With protein, the body can maintain or build greater muscle mass. But without enough protein, muscle is lost.

Many diet programs have beefed up protein intake to help force the body to shed fat instead of lean muscle. However, there is some backlash about excess protein and what it can do to the body’s internal systems.

Although the recommended daily allowance of protein intake seems high, it’s easy to see how quickly a person can get the necessary amount.

How the Body Uses Protein

Protein, unlike other nutritional components, cannot be sourced within the body, meaning that once a person has depleted their existing level of protein, there is no other internal supply. Although proper protein intake is vital, it does not supersede the importance of carbohydrates. With nutrient timing, a healthy balance is more readily achieved by design.

With an increased protein intake, metabolism converts to what’s known as a state of ketosis. Instead of using carbohydrates to generate fuel or energy, the body will process or burn its fat. During ketosis, one can feel less hungry and the need to release excess water.

Sounds good, right? Not so fast.

In order to break down protein effectively, the body generates ammonia – seriously. The body can only handle so much ammonia. To release higher levels of ammonia, the body needs to sweat it out.

An imbalanced nutrition regimen with higher levels of protein can increase ammonia levels, which can somewhat be compensated through more strenuous exercises or athletic conditioning. What about average Joe? What about plain Jane? Should they even think about nutrient timing?

If It Ain’t Broke, Don’t Fix It

Nutritional balance is everything. Using food as a method to maintain or alter physical shape, and to keep or increase internal health, is wise. What’s even more amazing is that it doesn’t have to be complicated. Sustenance and fitness are not fixed but flexible, just as nutrient timing was meant to be.

When Your Body Talks, Listen

The right nutrition differs per the individual. Many contributing factors help dictate which foods to eat and what time to consume them.

Examine the following when considering entering into a nutrient timing eating plan:

Genetics

Metabolism

Environment

Lifestyle or Schedule

Level of Physical Activity

Realistic expectations also play a big role in the planning and success of nutrient timing for healthy living. Take a moment to think back: Have you ever been on a diet or nutrition program, due to the testimonials of other people, believing you would achieve the same or similar results? More than likely, you didn’t.

Every nutrition plan works differently for each person. Nutrient timing, like any other sustenance program, is a lifestyle model that can be adjusted to fit your needs. Take into account the goals, the duration required to get there and, throughout the process, how the body reacts and how you feel.

Signs that Healthy Intake Is Off

The purpose of nutrient timing is to use healthy food as the catalyst to better body functionality and, in some cases, appearance.

There are also contraindications that suggest a change in the plan is needed:

Perspiration has ammonia odor

Dehydration

Tiredness

Nausea

Diminished performance

The Healthy Advantages of Nutrient Timing Outweigh the Risks

By using nutrient timing as a tool to ensure a balanced, healthy diet in easy-to-digest portion sizes can provide long-lasting benefits to all people. When physical activity changes, so too should the amount of food and/or the frequency of the nutrient timing.

Additionally, consuming carbohydrates and protein together within 45 minutes before or after a strenuous workout can provide the bones and muscles what they need to boost performance and build strength. As the metabolism kicks into high gear during and for up to 90 minutes after a workout, nutrient timing then supports the caloric intake and the training session, diminishing the risk for unhealthy weight gain.

Nutrient timing can complement the immeasurable value in daily nutrition for the short and long term.

Read More About Nutrition and How Dietary Rehab Can Help Build a Healthy Lifestyle Program That’s Right for You

There are chefs and cooks everywhere that have taken the much-maligned cauliflower out from underneath the cheese sauce and given it new life, new recipes and a whole new image! Cauliflower rice, a wonderful alternative to regular rice for the Paleo Diet, as well as cauliflower pizza crust, (yes, you read that right!) for Paleo pizza lovers everywhere! You can roast, bake, boil, mash, stew or even turn it into a hearty soup. Cauliflower is extremely versatile and takes on the flavors of whatever spice or sauce it is around. So many things you can do with it, where do I begin?

Cauliflower Pizza Crust

Since I have already whetted your appetites with pizza, here is the easiest and most delicious way to make pizza dough without any grains and plenty of taste!

For the dough:

1 head of cauliflower, stalk removed

1l/2 cup shredded mozzarella

¼ cup grated Parmesan

½ teaspoon dried oregano

½ teaspoon salt

¼ teaspoon garlic powder

2 eggs, lightly beaten

Instructions:

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper

Break the cauliflower into florets and pulse in a food processor until fine.

Steam in a steamer basket and drain well (I like to put on a towel to get all the moisture out) Let cool.

In a bowl, combine the cauliflower with the remaining ingredients until well mixed.

Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust.

Curried Cauliflower Soup

I do recall mentioning soup. And this one is a curried soup. I love curry. Give me a good curry and I will follow you anywhere. This one is mild. But it doesn’t have to be….

Ingredients:

1 large head of cauliflower, cut into florets

2 tablespoon olive oil (yes, it’s Paleo)

1 medium to large onion, chopped

3 cups chicken stock, low sodium

½ teaspoon coriander

½ teaspoon turmeric

1 ½ teaspoon cumin

1 cup full fat coconut milk

¼ cup roasted cashews

2Tbln parsley, finely chopped

Salt and pepper to taste

Instructions:

Preheat oven to 375 degrees F. Spread cauliflower and onion in a single layer on a baking sheet.

Drizzle with olive oil and add salt and pepper to taste. Roast for 15-20 minutes, until golden brown, stirring once.

Place the cauliflower and onions into a large pot, add the chicken stock and the spices with a pinch of salt. Bring to a boil and let boil for 5 minutes. Remove from heat.

With an immersion blender, puree the ingredients in the pot until smooth. If you have no immersion blender, carefully transfer to a stand-up blender to puree.

Stir in the coconut milk and return to the stove to warm soup. Adjust the seasonings to taste. Serve with roasted cashews and parsley as garnish.

This recipe can be made into your own by adding other vegetables, such as sweet potatoes or carrots. Even parsnips or any other interesting root vegetable. This is a great soup for a cold winter evening!

Roasted Cauliflower with Dates and Pine Nuts

This is an excellent side dish, or stand alone snack or light lunch. It complements any meat dish, even meatloaf!

Ingredients:

1 large head of cauliflower, broken into small florets

4 tablespoon coconut oil

1/3 cup pine nuts

1 clove garlic, minced

½ cup Medjool dates, pitted and coarsely chopped

Salt and pepper to taste

Instructions:

Preheat oven to 400 degrees F. Evenly spread cauliflower on a parchment covered baking sheet and season with salt and pepper.

Bake for 20 minutes, tossing once after 10 minutes to assure even baking. The cauliflower should have golden brown edges.

Add coconut oil to small skillet, add the pine nuts, stirring frequently, until they are light golden brown, about 5 minutes.

Add garlic and dates, cook for another 2-3 minutes until they are softened. Add salt to taste.

Transfer hot cauliflower to a serving bowl and drizzle the pine nut and date mixture over the top and toss to combine. Adjust the seasoning, if necessary. Can be served warm or at room temperature.

Of course, you know me; I can’t leave any recipe alone. I like to add nutmeg, or allspice for a more Mediterranean taste, or Chinese five spice or oyster sauce for an Asian twist. Ginger is good as well. Play with it and see what kinds of variations you can come up with.

Healthy Cauliflower Rice

This is a great alternative to regular rice, it not being specifically on the Paleo Diet*. Use it for your stir-fry dishes, as a side dish to broccoli beef or as a potato alternative, to add a bit of variety to your meal.

Ingredients:

1 large head of cauliflower, separated into 1” florets

3 tablespoon coconut oil

1 medium onion, finely diced

1 teaspoon salt

For the Garnish:

2 tablespoon freshly chopped parsley

Juice of ½ lemon

Instructions:

Trim as much of the stem as possible off the florets

In the food processor break up the florets until they resemble couscous. You may have to do up to three batches.

Heat the oil in a large skillet over medium-high heat. Add the onions and stir to coat. Continue cooking, stirring frequently until onions are golden brown and soft. Approx 8 minutes.

Add the cauliflower and stir to combine. Add the salt and continue cooking until the cauliflower has softened, approx 3-5 minutes. Remove from heat.

When I make rice, I use chicken bouillon to add flavor. Here you can use a bit of chicken or beef bouillon instead of the coconut oil to give it a heartier flavor. Just use less oil, because it will only be for the onions and replace the rest of the oil with the bouillon. Again, play with it to make it your own.

Tips For Cooking Cauliflower For Paleo Diets

*White rice is allowed in the Paleo diet if you need more carbohydrates. But there are no nutrients in the white rice, unless added later. Brown rice, because the hull is left in place, is considered a grain because the hull has toxins in it just like the other grains.

**If you are using the cauliflower rice for an Asian dish, leave out the parsley and lemon juice, as they will detract from the meat and sauce.

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